Seeds, sunflower seed kernels vs Nuts, coconut meat
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 20 out of 29 nutrient categories
Seeds, sunflower seed kernels: 20
vs
Nuts, coconut meat: 5
(4 ties)
Overview
| Nutrient | Seeds, sunflower seed kernels | Nuts, coconut meat | Winner |
|---|---|---|---|
| Calories | 592 cal | 660 cal | |
| Protein | 20.1 g | 6.9 g | |
| Carbs | 22.9 g | 23.7 g | |
| Fat | 51.3 g | 64.5 g | |
| Fiber | 10.6 g | 16.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sunflower seed kernels | Nuts, coconut meat | Winner |
|---|---|---|---|
| Choline, total | 55.1 MG | 22.1 MG | |
| Folate, total | 234 UG | 9 UG | |
| Niacin | 4.1 MG | 0.6 MG | |
| Pantothenic acid | 6.9 MG | 0.8 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.3 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 1.1 MG | 1.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 36.3 MG | 0.4 MG | |
| Vitamin K (phylloquinone) | 3.1 UG | 0.3 UG |
Minerals
| Mineral | Seeds, sunflower seed kernels | Nuts, coconut meat | Winner |
|---|---|---|---|
| Calcium, Ca | 87 MG | 26 MG | |
| Copper, Cu | 1.8 MG | 0.8 MG | |
| Iron, Fe | 4.3 MG | 3.3 MG | |
| Magnesium, Mg | 127 MG | 90 MG | |
| Manganese, Mn | 2.1 MG | 2.7 MG | |
| Phosphorus, P | 1,139 MG | 206 MG | |
| Potassium, K | 483 MG | 543 MG | |
| Selenium, Se | 78.2 UG | 18.5 UG | |
| Sodium, Na | 3 MG | 37 MG | |
| Zinc, Zn | 5.2 MG | 2.0 MG |